Being a Fit Rider Can Help Your Horse

A rider cannot expect a horse to be physically fit and perform at their best if they are not fit themselves. Riding is a partnership between the horse and the rider. When a rider is physically fit, a rider can help the horse better perform maneuvers such as side passes, jumps, and set up for different gaits. Fitness not only benefits the horse’s body position, but also the rider’s body position.

A workout plan that benefits the primary areas of core strength and stability, hip stability and flexibility, balance, and symmetry can make an enormous difference when riding. It is becoming more routine for fitness training for riders to be included in equestrian training programs. A recent study found that endurance, reaction, and strength were all positively associated with riding performance; in other words, the riders who had more endurance and strength performed better in a riding test. Additionally, implementing workouts into a rider's life can reduce the risk of injuries. Finally, working out will also help with everyday barn chores. Typically, at the barn, hay and feed will need to be moved, and a stall will always have to be mucked out. These everyday chores, along with many other farm chores, require strength to ensure that everything is completed and no injuries are caused.

Key Body Areas to Focus on for Fitness

Legs

By having strong and flexible legs, a rider can become more stable and balanced while on top of a horse. Leg strength is also especially important when it comes to control. This extra strength will also allow for more concise and correct cues for the horse to listen to what we are asking. Strength in the thigh muscles is utilized to help with aids and cues, and also to help with rising trots/ A rider’s legs also help with posture. When our legs are in the correct position for any discipline, our posture becomes better in the saddle (Figure 1).

Core and Back

A rider's core is one of the most essential parts of the body and can have the largest impact on your riding. A strong core is directly connected to our body position, stability, and balance, and decreases the risk of future injuries. When a strong core is engaged while riding, riders are in better alignment in the saddle. In other words, a rider's seat and weight will be distributed more evenly. With a strong core and back, a rider can give more finessed cues to their horse during maneuvers(Aegerter et al., 2020).

A strong core will also allow a rider to ask for more collection and self-carriage in the horse while absorbing its motion. This is beneficial for any type of discipline. For example, when jumping, a strong core will allow for a more stable and secure position while going over a jump. When a rider's core is engaged throughout their riding, this will be reflected in their equitation. An engaged core will allow a rider to have better alignment of their legs and shoulders into the correct riding position (Figure 2).

Lastly, when a strong core is developed, there will be less strain on joints and muscles. When our lower core (abdominals) is weak, our body will compensate by absorbing the horse’s movements into the lower back. As this continues, more strain will happen to the body’s lower back muscles and joints to eventually turn into pain. Adding simple core exercises will change the way a rider rides and can reduce any potential back injury or muscle strain that may occur if a fall happens.

Hips

A rider should have strong hips to allow for better stability and flexibility in the saddle. Tight hip flexors can be painful and restrict flexibility in the saddle, so exercising to strengthen the hips is important. Strong hips can allow for a better seat and improved performance when riding. Weight can be distributed more equally in the saddle and the stirrups when the hips are strong (Figure 3).

Cardiovascular System

Cardiovascular exercise, also known as cardio, is exercise that increases heart rate and respiratory rate, and on a scientific level, requires what is called aerobic energy. This means energy created for the exercise needs oxygen. Examples of cardio exercise include running and swimming. When cardio is implemented into a training program, it allows the body to gain more stamina and endurance. Stamina is important to allow a rider to have a strong body position and movements for longer periods of time in the saddle. This is important no matter what discipline you are involved in – whether it’s hunter/jumper, endurance, horsemanship, reining, or trail riding.

Cardio is important not just when you are in the saddle, but also when you are on the ground. Whether you are doing chores around the barn or working your horse from the ground, cardio is important. One such example of cardio being important while working with your horse on the ground is showmanship. Showmanship involves leading a horse to make them walk, jog, back, and pivot in a pattern, all while being synchronized with the handler's body movements. By increasing the stamina and endurance of the handler, the handler will be better able to keep up with their horse during showmanship.

Sample Exercises to Improve Fitness

Deadbugs

While this exercise has an odd name, this is a great exercise to build a strong core while also being able to control the movement of your arms and legs.

1. You will start this exercise by lying on your back with your legs at a 45-degree angle and arms above your head. You want your back to be flat on the ground; this activates your core (Figure 4).
2. Keeping your back on the mat, extend your right leg straight as your left arm goes back (Figure 5).
3. Bring your arm and leg to starting position and do the same movement for the left leg and right arm.

Modification: If you feel your back separate from the ground, modify this exercise by keeping your legs in a 45-degree position. Instead of extending your legs straight out, toe touch the ground while moving the opposite arm.

Do this exercise for 3 repetitions of 8-12 per rep.

Video demonstration of a deadbug:

Squats

This workout targets the core, glutes, and inner thighs. This workout also helps with posture and balance.

1. To start a squat, place your feet hip distance apart (Figure 6). Make sure that you have a straight back, shoulders back, and chest up as you start to lower down. You want to make sure that you drive your hips back while you bend your knees, keeping both heels and toes on the ground. You want to go low enough to where your knees are close to a 90-degree angle (Figure 7).
2. You will then return to standing, squeezing your glutes at the top.

Advancements: If desired to add more resistance or a challenge, resistance bands and weights are useful. Only add if regular squats are perfected.

Do this exercise for 3 repetitions of 8-12 per rep.

Single Leg Deadlifts

Single leg deadlifts are a great way to strengthen your core and glutes, but also help with mobility of your ankles and help with balance.

1. Start with one leg planted into the ground. With a slight bend in the planted leg, start to lean over. Lift the other leg into the air while pushing your hips back. The same side arm of the lifting leg will also lift and extend in front of you (Figure 8).
2. You will then use the planted foot to drive your body back into a standing position.

Advancements: Feel free to use an item to add weight (treat bucket, hand weight, and can of soup). If adding weight, have both hands on the weight. As you lean over, lower the weight down towards your knee.

Do this exercise for 3 repetitions of 8-12 per rep for each side.

Planks

Planks are a great core-strengthening exercise. When in a plank, an activated core is being used to keep a flat back and in a straight line. Once in a plank position, start a timer for 30 seconds. Hold that plank throughout the entire time. There are two variations of a plank as seen below - the straight arm plank (Figure 9) and the elbow plank (Figure 10).

 Figure 10. Elbow plank. Photo credit: Mindy McCann.

Repeat this exercise 3 times.

Walkouts to a Push up

This workout is another great core-strengthening exercise that also helps with hip mobility and activates your glute muscles. 

1. Start with your feet hip distance apart. Extend your hands above your head.
2. Next, bring your hands down to the ground (have a slight bend in the knees; Figure 11) and walk/ move your hands out into a plank position. Here you can proceed into a push-up or hold the plank.
3. Once done, walk your hands back to your legs, driving your hips back. This will engage your glutes.

Do this for 3 repetitions of 8-12 times per rep.

Video demonstration of a walk out to push-up:

Conclusion

The exercises listed above are just some examples of ways to improve core strength. Remember to include cardio exercises, such as running, swimming, or biking, to improve endurance. Make sure to consult with your doctor if you have any health concerns prior to starting an exercise program.

There are many ways to add workouts that will help all horseback riders, no matter the discipline(s). There are multiple websites, like Federation Equesttre Internationale (FEI), that provide simple workouts that can be done at home or at a gym. Another way to exercise is by enrolling in exercise classes at a local gym. Gyms will often have a wide variety of classes available at a range of exercise levels. Creating a personal workout plan is another strategy to improve fitness. Two examples of places to get a more personalized workout online are EQFit and Ride Fit Life. Personalized workout plans are a good way for riders to focus on specific areas of fitness that they would like to improve.

Fitness is a great addition to any person’s life, but it is something that is not commonly thought about when it comes to working with horses. Riding a horse is already a workout by itself, but adding additional exercise workouts without horses can benefit riders in many ways. A stronger core, more flexible hips, and longer endurance are all benefits that can come from an exercise program.  Start by adding in some simple exercises, and with regular exercise, you will soon start to see improvement.